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Bored On The Treadmill But Want To Dominate A Run? Try This!

April 1, 2013

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Try this interval run from Ridge Personal Trainer Annie Barber to amp up your treadmill workouts!  Not ready to run 7 miles yet? Cut the times in half and vary the speeds to adjust to your level.

Total Time: 60 minutes
Mileage: Approximately 7 miles (depending on pace)

00:00-05:00 minutes: Jog at 6.5 mph
05:00-10:00 minutes: Sprints 20 sec on, 10 sec off (jump onto sides of treadmill) 8.5mph
10:00-15:00: Jog at 6.5 mph
15:00-20:00: Jog at incline 6.5 mph- add 1% each minute
15-16 (1.0%); 16-17 (2.0%); 17-18 (3.0%); 18-19 (4.0%); 19-20 (5.0%)
20:00-25:00: Jog at 6.5 mph
25:00-30:00: Sprints 20 sec on, 10 sec off (jump onto sides of treadmill) 8.5mph
30:00-35:00: Jog at 6.5 mph
35:00-40:00: Jog at incline 6.5mph- add 1% each minute
35-36 (1.0%); 36-37 (2.0%); 37-38 (3.0%); 38-39 (4.0%); 39-40 (5.0%)
40:00-45:00: Jog at 6.5mph
45:00-50:00: Sprints 20 sec on, 10 sec off (jump onto sides of treadmill) 8.5mph
50:00-55:00: Jog at 6.5mph
55:00-60:00: Jog at incline 6.5mph- add 1% each minute
55-56 (1.0%); 56-57 (2.0%); 57-58 (3.0%); 58-59 (4.0%); 59-60 (5.0%)

Cool down and walk >5 minutes 

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